CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Water the flowers, not the weeds.”

Today will very likely run long, so please know the back squats are the focus. If you need to cut the workout short to meet schedule needs, please feel free. Along those lines, please start class promptly and work through today’s programming with intention.

1:00 light bike

10 pvc pass throughs +5 rotations

5 spiderman and reach

10 russian baby makers

5 prone swimmers

10 alternating figure 4’s

quad stretch

1:00 overhead opener

10 pvc OH squats (hold pvc pipe on top of palms as they face the ceiling)

8 lateral step downs

*Barbell warm up


Back Squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat


Working off a running clock for today’s back squat piece

The percentages are based on your recently established 5RM Back Squat

We’ll steadily climb in percentages across the 9 sets

Complete the warmup sets listed below before beginning the listed working sets


Warmup Sets

10 Reps @ 50% of 5RM

8 Reps @ 55% of 5RM

6 Reps @ 60% of 5RM

4 Reps @ 65% of 5RM

2 Reps @ 70% of 5RM


Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)(95/65)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)(95/65)

20 x 10 Meter Shuttle Runs

In our interval conditioning piece, you’ll work through the four listed movements for time and then rest until the next interval begins

Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

Your score is the slowest of the 5 rounds

We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats

Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity

Set cones 10 meters apart for the shuttle runs, counting a rep every time you touch the ground beyond the cone


With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout

Since there is rest built in, push the pace, but find a speed you can still hold in rounds 3, 4, and 5

If there is one barbell movement that we want to hold on for unbroken sets, it’s the overhead squats, as we would have to complete extra snatches that don’t count if we break these up

Unlike the overhead squats, the bar comes back down to the ground for each rep on the power snatches, so completing sets or quick singles on the opening 7 reps are both good options

1 Set: 7

2 Sets: 4-3

3 Sets: 3-2-2

7 Sets: Quick Singles


Assault Bike

Equal Calorie Row

Shuttle Runs

200 Meter Run

250/200 Meter Row

15/12 Calorie Assault Bike

21/15 Calorie Schwinn Bike

Extra Credit

Metcon (No Measure)

Body Armor

3 Giant Sets:

16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

For the Step Back Lunges, alternate legs on each rep for a total of 8 each side

Choose weights that are challenging, but allow you to complete the 16 reps without stopping

We recommend standing on a 45# plate, but you can go higher or lower as you see fit

The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken

Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time

On both movements, you have the option to increase loading with each set or stay at the same challenging weight across

Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds



Hollow Hold:


Dumbbell Hollow Hold

Reduce Time / Loading

Unweighted Hollow Hold